1. Can you help Bob?
Bob is becoming very discouraged about his weight. He has been working out and eating healthy for the past month and still has not been able to loose any weight. Can you the FITT formula to identify problems with Bob’s exercise routine that may be preventing him from achieving his weight loss goals?
Click the chart to view bob’s exercise routine

2. Bob’s Exercise Routine
Jogging: Monday, Wednesday 15 Min
Weight lifting: Tuesday 45 Min
Walking the dog: Saturday 15 Min

3. F.I.T.T
The F.I.T.T. formula is a way to measure the effectiveness of a work-out, or fitness program. Click on the boxes to learn more about the different parts of the FITT formula.
Frequency
Intensity
Time/Duration
Type
Frequency
Intensity
Time
Type

4. Frequency Frequency: how often you do the activity each week.
Exercising more than three times each week for six months should help you get physically fit.
To maintain your fitness level, continue your program al least three times each week
Did Bob’s exercise routine meet the frequency requirements, why or why not?

5. Intensity
Intensity: how hard you work at the activity per session. An intense workout is one in which the heart is pounding, perspiration increases, and bodily fatigue sets in.
The intensity of your work-outs should always increase, but it should increase slowly and safely.
Did Bob’s exercise routine meet the Intensity requirements, why or why not?

6. Time/Duration
Time/Duration: how much time you devote to each work-out.
Slowly build up the amount of time you spend doing an exercise.
The goal for aerobic exercise is to exercise in your target heart range for minutes.
Did Bob’s exercise routine meet the Time requirements, why or why not?

7. Type Type: Which activities you select
If fitness or losing weight is your goal then you should devote percent of your workout time to aerobic activity and percent to anaerobic activity.
Did Bob choose the best types of exercise for his personal goals? Why or why not?
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8. Question #1 Draw a line from the correct element of the FITT formula to its correct definition.
The specific activities done during the exercise routine.
How hard you work at the activity per session.
The length of each exercise session.
How often you do the activity each week.
Frequency
Intensity
Time/Duration
Type
Click here to see if your answers are correct.

9. How did bob fail to meet the TYPE requirement in the FITT formula?
Question #2
How did bob fail to meet the TYPE requirement in the FITT formula?
Incorrect
A: He didn’t exercise long enough
B: He didn’t exercise with a friend
Incorrect
C: He didn’t perform aerobic activities often
enough during the week
Correct!!
D: He chose incorrect exercises for his desired outcome
Incorrect

10. Question #3
In order to fulfill the Intensity requirement of the FITT formula a person needs to exercise in their Target Heart Range for at least 30 minutes during the exercise session. See if you can use the information provided on the next slide to calculate your Target Heart Range.
Click Here for Question #3

11. Calculate Your THR *If you need help click on the step number to see an example
Maximum Heart Rate (HRmax)
Resting Heart Rate (RHR)
Max Reserve Heart Rate (HRmaxReserve)
Target Heart Rate (THR)
Formula
Step 1: HRmax = 220-Age
(Age) = 190
Step 2: HRmax – RHR = HRmaxReserve
(RHR) = 130
Step 3: HRmaxReserve x 80% = THR
130 x 80% = 104 (THR)

12. Bob’s New & Improved Workout Routine
Can you design a new workout routine using the FITT formula to help Bob’s increase his chances of meeting his weight loss goals?
Monday:________________________
Tuesday:________________________
Wednesday:_____________________
Thursday:_______________________
Friday:__________________________
Saturday:________________________
Sunday:_________________________